Healthy Living.pdf

8/20/2019 Healthy Living.pdf

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LivingHealthyJanuary 2016

INSIDE:

Meet local trainers

HOW TOcombat stress


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2 January 2016 HEALTHY LIVING Supplement to the Auburn Journal


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Supplement to the Auburn Journal HEALTHY LIVING January 2016 3

This is your year

• STATE OF THE ART CARDIO & STRENGTH AREAS

• PERSONAL TRAINING, WEIGHT LOSS, NUTRITIONAL COUNSELING

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contentsGET FIT, AND STAY FIT 6

HOW FAMILIES CAN GET UP AND GO 8

HEALTHY HABITS TO COMBAT STRESS 9

HOW TO GET ENOUGH PROTEIN ON A VEGETARIAN DIET 9

INCLUDE GOOD FATS AND CARBS IN A HEALTHY EATING PLAN 10

HOW TO BAKE HEALTHIER TREATS 10

COVER PHOTO BY JEREMY BURKE • AUBURN JOURNAL

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GET FIT,and stay ft

Finding the right personal trainer can help you get inshape and stick to it. We asked a couple of trainers thefollowing questions:

1. What is your background in personal training/fitness?

2. If I were to ask your current clients, what would theyhave to say about you?

3. What do you do to continually stay current on fitnesstrends and information?

4. What are your hobbies/interests?

5. What is your training/exercise philosophy?

6. What do you do to stay in shape?

KRISTIN BROWN

PERSONAL TRAINING DIRECTOR CACFit

1. I grew up on Swim Team on both High School and year-round regional teams. I am a NASM certified personal

trainer, TRX certified, and currently getting my nutrition fit-ness specialist and weight loss management certifications.

2. My clients would say that I am reliable, results driven,that they leave feeling great and that they may be t ired,

but stronger! One client of mine has said, “She kicks my butt

every time!”

3. I am always continuing my education through NASM,and normally attend conventions throughout the year.

4. I enjoy riding horses, hiking, mud runs, and I complet-ed the Tough Mudder.

5. I design each program to fit the needs of my client. Ev-ery body is different, and when taking that into consid-eration I design each routine specifically for my clients sothat it will carry on with t hem in the future.

6. I run three times a week along with strength training. Ienjoy cross training classes as well as yoga. I also have a

five and three year old to chase after and they keep me going!


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MIKE GUTHRIE

PERSONAL TRAINER CACFit

1. I started working in the fitness industry about 24 years ago.In 1995 I was certified and then re-certified in 2015. Since

then I have been working in fitness centers and /or doing one-on-one personal training.

2. Hopefully they would say that they were satisfied with thetime I have spent training them and have learned more

about applying fitness principles to their lives.

3. I try to continually research new fitness trends and exer-cises, study up on nutrition and body functionality and askother trainers questions.

4. I love spending time with my wife and three girls.• Working with teens and children at our church.• Teaching kids through puppetry.• Playing Harmonica and Djembe.

5.• Consistency with working out on a regular basis.• Proper nutrition.•

Keeping focused on long term fitness goals.

6. • I do cardiovascular exercise 6-7 times a week.• I do resistance training 2-3 times a week. • Nutritionally, I eat small meals every three hours through

out the day. • Stay active.

KURT TEITSCHEID

PERSONAL TRAINER CACFit

1. I have been playing basketball and othersports my whole life, and now am an ACEcertified personal trainer. I started training in2010 when I was twenty-three years old and de-cided to pursue this as my career in 2014.

2. My clients would say that I chal lenge themto push themselves a little harder. I keep

classes fun, I like to include a variety of exercis-es and try new things.

3. I watch videos and read articles shot and

written by some of the top fitness profes-sionals in the industry. I a lso read the ACE maga-zine I receive every month to keep current on thedirection of the industry.

4. I play basketball, whitewater raft, lift weights, read, watch movies, play racquet-ball, and hike.

5.I believe regular exercise is not onlyhealthy for the mind, body, and soul, but is

essential as well. I find that when people trainregularly, it radiates to the rest of their lives andimproves their lives dramatically.

6. I play sports like basketball and racquetball.I’m in a basketball league in Grass Valley. I

like to hike, and I work as a white water raft guideduring the summer months. I also lift frequentlyand enjoy trying multiple forms of training.PHOTO BY JEREMY BURKE • AUBURN JOURNAL

PHOTO BY JEREMY BURKE • AUBURN JOURNAL


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Families often look forfun things to do togeth-er, and few things aremore fun than physical

activity. Choosing activitiesthat combine fun with physical

activity is a great way to bondas a family and get healthy atthe same time.

According to Let’s Move!,an initiative launched by FirstLady Michelle Obama to fight

the problem of childhood obe-sity, children need 60 minutesof play with moderate to vigor-ous physical activity every day.Parents know it can sometimesbe hard to get kids to discon-

nect from their devices longenough to get out and play. ButLet’s Move! notes that kids whoare supported by their fami-lies or surrounded by othersinterested in physical activity

are more likely to participatein such activities themselves.Families looking to get fit andgrow closer can consider thefollowing approaches to livehealthier, more active life-styles.

• Give gifts that encourage

activity. Both youngsters andadults are enamored with thelatest gadgets, but tablets andvideo game consoles won’t domuch to make families morephysically active. In lieu of toysthat promote sedentary life-styles, give kids toys that en-courage physical activity. Erecta basketball hoop in the drive-

way or go buy new bicycles forthe whole family, resolving to

go for a nightly ride together.• Restrict TV time. Establishhouse rules regarding howmany hours of television kidsand adults can watch each day.Kids will follow their parents’

lead with regard to how muchtelevision they watch, so par-ents should be mindful of theirown viewing habits, resistingthe temptation to plop downon the couch for several hourseach night. Don’t turn on thetelevision at night until the

whole family has engaged insome physical activity.

• Walk or ride bikes to run er-rands. When running errandsin town, take the kids alongand walks or ride bicycles rath-er than drive. This is a greattime for families to catch up,and walking or riding a bicycleis great exercise for adults andkids alike.

• Schedule physical activities

for the weekends. When plan-ning weekends, parents canschedule a physical activity forthe whole family. Make time togo hiking at a nearby park orschedule a family basketball

game in the driveway. Suchactivities are healthy, and theydon’t have to cost a lot money,either.

• Volunteer as a family. Another way to get up and go as a familyis to work with a local nonprofitor charitable organization. Sign

the family up for monthly parkor beach cleanup projects thatget the family out of the houseand moving. Or sign the familyup to work at a local soup kitch-en where kids can learn the val-ue of helping others while stay-ing on their feet.

• Let kids plan activities. Onegreat way to get kids excitedabout an active lifestyle is tolet them plan family activi-

ties. Kids who a re encouragedto come up with activities, whethe r it’s visiti ng the zooor going kayaking as a fami-ly, are more likely to embracethose activities.

GO

how familiesCAN GET UP AND


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Stress has an i mmediateand potentially long-term effect on the hu-man body. Though it’s a

natural response to both goodand bad experiences, stress, when chronic, can produce ahost of negative consequenc-es that greatly diminish one’squality of life.

Combating stress can some-times be difficult, as the causesof stress are never too far awayfor many adults. In its 2015“Stress in AmericaTM: Paying With Our Health” survey, the American Psychological Asso-ciation found that money is thetop cause of stress for Amer-icans. The survey was con-ducted on behalf of the APA byHarris Poll, which asked morethan 3,000 participants abouttheir issues with stress. Six-

ty-four percent said money wasa somewhat or very significantsource of stress, and that num-ber was even higher for parents(77 percent). Survey respon-dents also noted that work is asignificant source of stress.

Few adults can imagine a lifethat does not include finan-cial- or work-related stress. Butthere are ways to combat stressthat can benefit people’s long-term health and improve their

present-day quality of life.• Develop a support network.

Speaking about problems withtrusted friends and familymembers can be an effective way to combat stress. The APAstudy found that participants who reported having an emo-tional support network report-ed lower stress levels than t hose who had no such networks torely on. Try to overcome any

reticence you might have aboutspeaking about your stress toa close friend or trusted rela-tive on those days when stressseems overwhelming.

• Get more exercise. Routine

exercise is another healthy wayto combat stress. According tothe Anxiety and Depression Association of America, studieshave shown that exercise canreduce fatigue, improve alert-ness and concentration and en-hance overall cognitive func-tion. Those are considerable

benefits to people dealing withelevated levels of stress, whichcan contribute to both physicaland mental fatigue and neg-atively impact one’s ability toconcentrate. Studies also haveshown that regular exercise candecrease tension, which tendsto increase as stress levels rise,and elevate and help to stabilizemood, which often decreases asstress levels increase.

• Don’t lean on alcohol afterstressful days. Many peoplerespond to stressful days byconsuming alcohol. While al-cohol helps some people forgeta stressful day, it also produces

psychological and physiolog-ical side effects that can com-pound the effects of the verystress drinkers are looking torelieve. People who drink to al-leviate stress may only be doingmore harm with each drink, sofind a way to cope with stressthat has a more positive impact

on both your body and mindthan that produced by alcohol.

• Breathe deeply. The Amer-ican Institute of Stress notesthat focused breathing is a re-laxation response that stimu-lates the nervous system andpromotes a sense of calmness.Deep breathing can combatstress, lower blood pressureand draw your attention awayfrom those things that are

causing your stress. Visit www.stress.org to learn about deepbreathing exercises.

Stress if a fact of life for manypeople. But while stress may beinevitable, it can be overcome.

tocombatstress

HEALTHY

HABITS

One of the first ques-tions vegetariansare asked when ac-knowledging their

dietary preferences is, “Are you getting enough protein?”Many people assume it’s im-possible to consume sufficientprotein on a diet that consistslargely of fruits and vegeta-bles. But many vegetarians getthe protein their bodies need.

Many people are overly con-cerned with protein intake,eating more than they reallyneed to meet health require-ments. The RecommendedDaily Allowance of protein inthe United States is .36 gramsof protein for every pound aperson weighs. Many peopleneed less protein than theythink, which is likely one rea-son many non-vegetarianseat roughly one-third more

protein than vegetarians. The Vegetarian Resource Groupsays there are no distincthealth advantages to con-suming a diet high in protein.

How protein worksThe body digests protein

into amino acids to fuel itsactivity and aid in tissue re-pair. There are 20 differentamino acids in food, but thehuman body can only make

11 of them. Your body cannotsynthesize essential aminoacids, which must come from your diet. The nine essentialamino acids, which cannot beproduced by the body, mustbe obtained strictly fromfood. Foods that contain allof the amino acids necessaryare called “complete proteinsources.” Many animal prod-ucts are great sources of com-

plete protein, but completeprotein also can be found inplant-based foods. One foodthat is a complete proteinsource is the soybean.

Other plant-based foods

may not be complete proteinsby themselves, but when eat-en together, can complementone another to provide all thenecessary amino acids. For ex-ample, combining beans andlegumes with certain grains,seeds and nuts is a way to getthe protein one needs. The

Physicians Committee for Re-sponsible Medicine says thatintentionally combining foodsat strict ratios is not necessary. As long as your diet contains avariety of foods, many proteinneeds are easily met.

Less protein healthier?Many fad diets point to high

protein sources for weight lossand improved athletic perfor-mance. But reports published

in journals li ke Nutrition andCancer and the AmericanJournal of Epidemiology in-dicate high intake of protein,particularly animal protein,may be linked to osteoporosis,cancer and impaired kidneyfunction. Eating a healthy,moderate amount of protein,such as that in vegetarian orvegan diets, can be beneficial.

Many vegetarians need not

worry about their protein in-take. As long as diets includeplenty of grains, legumes,nuts, fruits, and vegetables,vegetarians can meet theirbodies’ protein needs.

on a vegetarian diet

how to

GET ENOUGH PROTEIN


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Come the end of theholiday season, manypeople resolve to rest,recharge and get back

to healthy eating habits.Time magazine reports thatlosing weight and getting fitare the most popular New

Year’s resolutions, but alsothe ones that people are mostlikely to abandon after a shorttime. That may be becauseNew Year’s dieters are too of-ten choosing diets that are im-practical and not conducive tolong-term success.

Many fad diets target fat and

carbohydrates, but dieters maynot know that fat and carbs arenecessary for a healthy metab-olism. According to Dr. Walter

Willett of the Harvard Schoolof Public Health, low-fat dietsdon’t work for many people.In fact, dozens of studies havefound that low-fat diets are nomore healthy than moderate-or high-fat diets and may, infact, be worse. Foods that arelow in fat may be full of ingre-dients that can be detrimental

when eaten in high amounts.Processed low-fat foods can bemade to taste better with co-pious amounts of salt or sugar.

Some low-fat foods are actuallyhigh in simple carbohydrates,

which can cause spikes in bloodsugar and increase bad fatscalled triglycerides in the blood.

Simple carbohydrates are gen-erally those that break down fastand do not provide much valuebeyond the initial energy burst.

Although some simple carbs,such as fructose and lactose, canbe beneficial and are generallyfound in healthy foods, it’s bestto avoid simple carbs.

Eating healthy doesn’t mean

avoiding carbohydrates andfats altogether. The key is tofind good fats and carbs thatprovide a host of benefits. Goodfats, such as monounsaturatedfats, polyunsaturated fats, andomega-3 fatty acids, help tomanage mood, maintain men-tal acuity, fight fatigue, andcontrol weight. Good fats arelargely found in olives, nuts, le-gumes, soy, and fatty fish. Keeptotal fat intake to 20 to 30 per-

cent of your calories.Good carbs are complex car-

bohydrates. They’re starch-es that take a longer time tometabolize in your digestivesystem. Good carbs will raiseblood sugar, but they will keepit at a stable level for an extend-ed period of time. Complexcarbs usually contain a lot offiber, which can help keep aperson feeling full for long peri-ods of time. Plus, they help keepdigestion moving smoothly tohelp you avoid constipation. Fi-brous vegetables, fruits, wholegrains, and beans are high infiber and are good choices.

in a HEALTHY EATING PLAN

Include

good fats and carbs

Baking can be a relaxingand rewarding pas-time that parents canshare with their chil-

dren. Baking promotes a vari-ety of skills, including the abil-ity to follow instructions andmake measurements. Bakingalso employs mathematics,making baking a rather de-licious science experiment.Perhaps one of the few pitfallsof baking is indulging in toomany sweet treats when tastetesting and then enjoying thefruits of your labors.

But bakers concerned abouttheir health can substitutehealthy ingredients when reci-pes call for foods bakers wouldprefer to avoid. The followingingredients can make healthyadditions to baked-good reci-pes without sacrificing flavor.

• Whole wheat flour: Flour

is at the heart of many bakingrecipes, including those forcakes, cookies and pies. Re-fined white flour may not bethe healthiest ingredient, sotry whole wheat flour, whichis full of nutrients and an ex-tra dose of fiber. Fiber can helplower the risk for heart diseaseand diabetes. Try slightly lessthan one cup of whole wheatflour for regular flour as aswap if a recipe calls for one

cup of flour.• Fruit puree: When a rec-

ipe calls for oil, margarine,butter or shortening, consid-er replacing such ingredients

with fruit purees, which of-ten add moisture and texture

just as well but without thesame amount of calories. Ap-plesauce and prunes can behelpful in chocolate dishes.Pumpkin or sweet potato areother purees that can add anutritional boost as well.

• Greek yogurt: Greek yogurtis a powerhouse of protein andflavor with relatively few cal-ories per serving. It can make

a super substitution in recipesfor things li ke sour cream, but-termilk or even cream cheese.

• Applesauce: Believe it ornot, unsweetened applesaucealso can replace some or allof the sugar in a recipe. Whendoing a 1:1 ratio swap, reducethe amount of liquid in therecipe by 14 cup.

• Marshmallow or meringue:

Ever check the nutritionalinformation for many store-bought cake frostings? Theypack a considerable amount ofcalories, sugar and fat. Somealso are made with hydroge-nated oils. Consider using amarshmallow fluff or home-made meringue to top cup-cakes or decorate cookies.

• Stevia: Stevia is an herbalplant that grows primarily in

South America. Stevia has along history as a sweetener inthat area, and now has becomea popular sugar substituteelsewhere. Stevia is an all-nat-ural, no-calorie, no-carbohy-

drate sweetener. The FDA ap-proved only the purified formof stevia, called stevioside. Re-member to check each bra nd’ssugar-to-stevia ratio to makesure you get the right mea-surements for your recipe.

• Egg whites: Replace a whole egg in a recipe with twoegg whites or 14 cup of eggsubstitute.

• Chocolate nibs: Nibs areprocessed morsels that do nothave the same amount of add-ed sugar as many chocolatechips. Dark chocolate nibs canprovide a healthy dose of anti-oxidants as well.

• Evaporated skim milk: Tryevaporated skim milk inplace of heavy cream to make

whipped cream for a low-fatoption.

Baking brings family to-gether, and the treats preparecan make an enjoyable finaleto a great meal. With healthysubstitutions, any recipe canbe altered for the better.

bake healthier treatshow to


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